>Advice for new runners:- Build up speed and mileage SLOOOOOWLY (start with 15 minutes, increase mileage at most 10% per week);
- It will feel like you're going slow, you are; don't worry about setting good times for a couple of months;
- If you start to feel pain anywhere, stop and rest;
- Don't try to copy what pros are doing. Do what feels natural; and
- Once you can comfortably roon 6 miles/10km, start thinking about a goal in terms of race distance and time, and look for a training plan for that goal (see below for suggested plans).
>Couch to 5k/Bridge to 10k Guideshttps://www.nhs.uk/live-well/exercise/running-and-aerobic-exercises/get-running-with-couch-to-5k/
https://i.imgur.com/ef98R.png
https://i.imgur.com/qNJIy.png
>I want to run a fast 5k, 10k, half-marathon, or marathonhttps://www.runningfastr.com/
https://www.halhigdon.com/
>I want to stretchhttps://www.runnersworld.com/uk/training/beginners/a32172701/how-to-stretch-post-run/
>Performance calculatorshttps://runbundle.com/tools/age-grading-calculator
https://vdoto2.com/calculator/
https://runrepeat.com/how-do-you-masure-up-the-runners-percentile-calculator
Previous:
>>76410302
>>76422154 (OP)>/Troon/ General Running
Damn, admiring those calves.
cool thread
trying to get back into running after some years of bring lazy
my mile time decreased like a minute, out of practice and also taking estrogen :/
going to do some distance runs since my stamina is off
>>76422186good for you!!
I'm currently repping but want to start hrt in the near future and kinda anxious how it'll impact my /trooning/ performance
>>76422195>I'm currently repping but want to start hrt in the near future and kinda anxious how it'll impact my /running/ performance
>>76422186I'm being retarded, i mean it increased by a minute
>>76422201Yeah, estrogen will do that to you, Anon. Just be sure to get a good sports bra when your boobs start really growing.
>>76422195pawnestly, being out of practice will affect it more, besides trooning can be a source of motivation and repping makes life less fun
>>76422211>repping makes life less funik :/ I only picked up running to distract myself from the constant desire to kms
>>76422211>besides running can be a source of motivation
>>76422229Rooning is probably the greatest form of self-medication there is.
>>76422238>Trooning is probably the greatest form of self-medication there is.
Even if you're trolling, you sure know a lot of their lingo. I had to look up what "repping" was that wasn't in the context of lifting weights
>>76422186Are you practising to run off a bridge?
>>76422244amen xista
>>76422253I'm not
>t. gigarapehon perma-manmoder
Treadmill Chad Reporting.
I'm not going to ruin my joints and my skin because of the sun.
I hope you do the same. It's all about the face and not getting hurt.
>>76422253You should know most of the terminology since about half the site is infested with troons.
I havent ran in like a year, switched to cycling, but I decided to buy some new shoes for daily wear, and spotted a pegasus trail 5 gtx for 80 euros, and decided to cop them, as I ran with a pegasus trail 3 with around 500km of running on them and a lot of daily wear and abuse and they are still kinda mint (the hook on the back on of them them tore a bit)
and holy shit nike really stepped up their game in terms of packaging and looks, these bad boys are insane
tons of little details, you get a sticker in the box, the wrapping paper is a print of some trails, fuck me absolutely amazing
not sure I want to run with them tho, its so fucking hot and the gora tex is not really breathable is it haha.. maybe when it gets a bit cooler
>>76422254WHAT PROGRAM DO I DO?! CAN I DO BRIDGE TO 10K EVEN IF IM STARTING FROM COUCH?!
HOW TO DO C2B?!
>>76422261thank you for your service
>>76422263I only lurk this and one other thread, and maybe a third depending on whatever is my hyperfixation of the month is
Another abnormally hot day and of course it's the day I planned on doing a long run
Let's get it boys
>>76422154 (OP)Give me advice please /fit/
I started running literally today. I'm 33 155lbs 5'8" and I've been cycling my entire life (just for personal fun, no pro/amateur races) and used to do about 50km 2-3x a week at a respectable pace (about 30km/h avg). But in the past few years, my city has been invaded by pajeets and africans and it's impossible to keep a good pace on cycling lanes anymore because every 30 seconds the cycling lane is entirely blocked by them and and my cycling sessions became more yelling in frustration at pajeets to gtfo the cycling lanes to go in the walking lanes than actually cycling.
So yesterday in bed I thought of starting to run, and this morning I got up and went to jog/walk 5kms. I didnt want to follow a specific plan of 30secs jog 30sec walk or any of that, I just decided to do a 5km while jogging as much as I could, because I think 5km is a good target for beginners, and even when you're used to it, it's a good cardio session to do daily because it will take about 30mins. So I want to do 5kms and just improve my time.
Anyway I did 5km in 42mins. 3km of that is on asphalt with slight elevation, and 2kms of that is in the hills with mixed elevation. I've never really ran more than 1 minute at a time before. My cardio is very good in cycling but absolute garbage when I rum. Is 42mins a good time for a first time? My shins hurt a little bit, not sure if that's normal or not.
General beginner advice is 100% welcome. I'd look on youtube/google but if I search on google I'll most likely only find chatgpt copy-pasted pajeet blogs and on youtube ill most likely just find basedboy influencers spouting the retarded popular opinions of the day. So here I am, thanks /fit/
>>76422268I just do what my watch tells me to do
today I get to rest :)
>>76422407yes, just the fact that you completed 5km is good for a beginner
you might be getting ahead of yourself though, many problems can arise early on and it's easy to push yourself harder than you should
42 mins is a long session
see in the OP it says start with 15 mins
the reason for that is to prevent shin splints and other aches and pains that can and will arise
walking and jogging is a great way to start
but you'd be way better off doing 15 mins of jogging for 3 days in a row than if you were to just do 1 45 min session and then rest for 2 days or 3 days
>>76422429Thanks for the tips. I'm not able to do 15mins of jogging though. What I did today was probably 2min jog/4min walk or something like that. I walked more than half of the time that's for sure. Probably 2/3 ior even 3/4. When you say I should be jogging for 15mins, do you mean only jogging? or jog and walk?
The thing also is, I live 1.5km from a big beautiful park, so it's cool to warm up going there and then being in the wood for 2kms, and then coming back.
If I keep doing 5km I'll basically just hurt myself?
>>76422442yeah I don't even mean 15 mins of straight jogging
but being out with an elevated heart rate for 15 mins
I think what you're doing sounds good though, no need to get too rigid, just bear in mind that building aerobic capacity is a patient process so don't push too hard, try to be comfortably exhausted the whole time, feel like you're pushing hard? slow it down walk for a bit, jog slow, take in the scene
do you have a garmin?
>>76422442>If I keep doing 5km I'll basically just hurt myself?it's hard to say for sure, seems a bit ambitious for just starting out
I'd mix it up with shorter distances and rest days as well
could probably do 2 of those 5k sessions with a few shorter sessions mixed in
>>76422453THat's exactly what I did today. When I felt like I was getting a little too exhausted, i stopped jogging and walked at a relatively fast pace to recuperate for a few mins. And once I felt not too exhausted, I started jogging again. And I repeated that for all the 5km. Thats why I didnt want to follow a "specific" 30sec/1min plan or whatever. Since I cycled a lot before, I am thankfully able to "listen" to my body and I know how to breathe/relax my body to recover efficiently. I really don't want to push myself too hard because I don't want to hurt myself in the long term but if I feel like I can push a little, I do it. Do you think I can keep doing the 5km jog if Im really careful or if I should really do less? Ideally I would do it every other day at first, but I'd like to do it every morning later on.
And no, I don't have a garmin. Unless I really need it, I'd prefer to keep my setup as minimalistic as possible. That's to measure heartrate, right?
>>76422463Thanks a lot for the tip. I'll rest tomorrow, or maybe do 1-2km if I really feel liek getting active. Then I'll do 5km in two days. I'll see how my body reacts, and I'll see what I'll adapt my sessions after that.
>>76422472sounds like you will be fine doing that routine every other day and eventually every day, the way you're doing it seems sustainable
garmin is for tracking heart rate and pace mainly, also keeping a record of all your activities to see how it's trending
sometimes it tells you to rest and they also have daily suggsted workouts that can be nice to follow
pretty useful tool imo
>>76422478I suggest you watch this video:
https://www.youtube.com/watch?v=Y-ss3UZDulM
>>76422483I'm sure it's a useful tool, but I'll just use excel to track my times, as for everything else, I don't really want that for now, maybe later on, but it's too much for now.
>>76422486thanks a lot for the suggestion but if I wanted to see a balding cuck talk for 26 minutes id simply have searched "jogging tip" on youtube
Fucking figures, the first time I take a rest day in 3 weeks the temperature outside drops 10 degrees and it's perfect running weather
>>76422154 (OP)Why are running shoes so expensive? They are four times normal trainersand don't last any longer
I ran for 9 minutes without stopping this week.
I know it is nothing for you lads but that is the longest I ever ran in my life. Next stop, 10 minutes without stopping.
>>76422766>I know it is nothing for you lads but that is the longest I ever ran in my life.We all start somewhere. Keep up the good work, anon. Eventually, you'll reach 4 hours and be able to complete a marathon.
>I NEED GAYMIN WATCH TO COACH ME!!!!
>SWEET 10 HOURS OF ZONE 2 FOR A WEEK!!!!
>I TOTALLY WOULDNT HAVE THOUGHT ABOUT THAT!!!!!!!!!!!!!!!!
I have a 14km race coming up in a fortnight. I've done no structured training. I average about 15km running and 100km cycling per week and I ran a 10km race last month (53 minutes in 35 degree heat). In short, I'm not worried about finishing but I am worried about doing well.
The course has a notorious hill that is about 1.5km at 5% gradient. My usual runs are fairly flat.
Any thoughts on what training I could do between now and then to prepare for that? Are hill sprints useful for a relatively long climb like that? Or should I not worry about it and just pace myself on the day?
>>76422549Meh i just buy xtep or 361 which is dirtcheap carbon/nylon. Lasts long too
>>76422848Just run zone 2
>>76422848Avoid zone 2. Zone 2 for trannies and sois
>>76422848>>76422865don't listen to this fag
he doesn't even have carbon insoles let alone a single garmin device
>>76422865>Zone 2 for trannies and sois.DAT'S RITE. ZONE 5 FOR 30KM FOR TOMORROWS WARM UP RUN. TO BE FAST, YOU GOTTA GO FAST! MAKE YOUR HEART BEAT PUMP OUTSIDE YOUR CHEST!
Nigs who parrot le zone 2 are the ones who got grifted by retarded youtubers. Theyre in this very thread which is disgusting
Hi /roon/. I only do z4 workouts which, from my understanding, raise my lactate threshold. Should I keep doing this to raise my lactate threshold to godly levels so I can sustain it while running for light years?
>>76417390It's not trivia. It illustrates that walking can be done at a high intensity that will serve as exercise for even the very fit. For overweight people, walking, even at a much lower intensity, will serve as exercise. Scooby supports my point.
>Walking is not necessarily the best cardioAgree
>The best cardio is the cardio you enjoy/will do consistentlyWalking is more likely than running to fall into this category for a severely overweight person.
>Walking is not enough for top performance and optimum healthPutting aside the fact that walking can be done at strenuous paces, I agree that casual walking will not achieve this. That doesn't mean it is useless though. Overweight people need to concern themselves with forming healthy habits and a sustainable lifestyle, not top performance. Walking is suitable for this. As the subject's weight drops, they can introduce more intense and demanding forms of cardio.
TRUST THE GRIFTERS GUYS. WATCH MORE CONTENT TO RUN FASTER!!!!!!!
>>76422918>It illustrates that walking can be done at a high intensity that will serve as exercise for even the very fit.Only for /death march/.
what's even the point of zone 1, 3, 5?
fuck these odd numbers
Guys im literally running for gorilion hours because Im in dat dere zone 2. Sweet milking of gains only guise, it will definitely translate to my race day!!!!!! 6 hours of marathon guaranteed!!!!!!!!!!!!
Can I do more than a 10% increase in distance if I can run a 5k easily?
>>76423010No
>why?Because you asked a noob question. Trust the process.
Should have ran in your youth.
>>76423018Calculating how much further I have to run to run 10% more is so gay though
>>76423003Z1: Fat fucks recovery zone
Z3: Real recovery
Z5: GET THAT FUCKING VO2MAX TO MAX, BITCHES
>>76423021It's your own fault. You were supposed to be doing this at 5 years old
>>76423003Z1: Walking chads
Z2: trannies and low test "people"
Z3: Actual decent training
Z4 Z5: Giga chads
>>76423021Any half-decent app or training plan will take this into account when setting your workouts. You're not the first to run. Take heed of the advice you get.
>>76422261Sir this is a roon thread, I think you're lost.
>>76423194>this is a troon thread
ITT: fat cowards whose heart rate spikes to 165 from a gentle jog
Sorry no roon today, woke up and walked around the house a bit but still feeling a soreness/bruising sensation in the left of the kneecap :(
Supposed to be training for a full mara as well, losing a week might be fatal...
Hopefully it's completely gone tomorrow
>>76423380>Sorry no troon today, woke up and walked around the house a bit but still feeling a soreness/bruising sensation
Just went on a 5 mile night run on 20mg of gummies. Holy shit, what a run. Definitely different, everything felt so effortless and I locked into different paces so easily. Might not do it all the time, but definitely a fun change of pace to mess with once in a while
>>76423647might consider doing that too...
>>76423677If it's your first time taking gummies, do your research and dose properly. 20mg is pretty high for first timers
>>76423688it's all good, I have been using psychedelics/thc since 2007. At this point I find 10mg thc is perfect though. I wasn't planning on doing 20mg.
Thanks for the warning though, I agree with you.
>>76422934>/death march/Dont. I can only get to erect
just ordered the adizero evo SL's
>>76423692Awesome, have a nice run my friend
>>76423752Nice, I've been looking between those and the Takumi Sen 12s. Hopefully by the time I have to replace my SL2s, there will be more color ways available for the Sen 12s. Let us know what you think of the Evo SLs
>>76423760>Let us know what you think of the Evo SLswill do
right now I rotate between novablast 5's and NB rebel v4... I like them both quite a bit, I'll see how the evos compare.
I feel like I'm in a race against time when bulking. Every less than perfect day means one more day with extra fat.
>>76423833This isnt /plg/ sir
>>76423951/roon/ is all I know. Other generals scare me.
>>76423964>/troon/ is all I know
>>76423964I dont blame you. Ive been to /plg/, /cbt/ and /fraud/. 90% of the posters are mentally ill
>>76423797Bought the Novablast 5s recently and
I just donโt get the hype. The foam feels too squishy, the drop feels too high, and I feel like I have a better shoe for every type of run.
I think Iโm just too much of an adidas fanboy, all of their 2023/2024 releases were just killer.
>>76423760Thereโs a grey colorway of the new Takumi Sens in the Asian market that looks killer, hoping they bring it to North America ASAP.
My Y-3 Takumi Sen 10s were a tight fit and my right toenail has almost fully ripped through the upper after only 200km. Iโm not happy about it but Iโm probably going to need a replacement soon. Gonna size up another 1/2 size on the next pair. Also wanna wait for more reviews to roll in before making a decision
>>76424101Retards think that buying new shoes will make them faster or have more comfort. Buy gaymin then buy the new faggot fly 3000 because its the only way
>>76424141What socks and shorts should I get? I don't need a shirt. And I already have Alter Ego running hats.
>>76424141>Retards think that buying new shoes will make them faster or have more comfort.that is the right shoes do
garmin is a great tool and it helps keep people consistent and makes running more goal oriented and even gamifies it a bit
but yeah it's cool to just shit on other people's interest and decisions as if they affect you
I bet you're a happy person
Oop, squeeze me there bub, lemme me (
>>76424379) just shit on this guy (
>>76424141) real quick.
>Do a hard 5x1km interval session
>Managed to take 10s off my pace over the last month
>Feeling really pleased with myself
>Go on Strava
>Someone's done an easy run at <140bpm
>It's faster than my interval pace
>>76424379>right shoesIf they're properly fitted and are carbon sole, yes.
>garminIf i went by the metrics on my garmin, I'm constantly in overtraining or undertraining. Do one slow, hilly workout, then my "fitness is going down" since I'm going too slow.
I just use mine to see my time, distance, and pace. It's why I don't bother getting the more expensive ones with all the coolest newest features like having a compass or where it can terribly take my blood pressure and SpO2. I can do a talk test if I want to see where my heart rate is at.
>>76424445>>Go on Stravalol faggot
>>76424445comparison is the thief of joy
what was your interval pace so i can compare?
>>76424474Around 4:48.
I know it's slow, but I'm making progress.
>>76424481most people on this planet couldn't imagine running a full kilometer in under 5 minutes
be happy with what you can do
that's about the pace I'd be running 1km intervals at as well
as a 30 something guy who didn't have any track background I can assure you it's damn hard running like that, be proud of the work you put in
>>76424454>If they're properly fitted and are carbon sole, yes.I mean if you're going from steel toed boots to a pair of good running shoes it doesn't matter if they were carbon plated or fitted
Am I the only one who ditched Strava a long time ago? I got added by a bunch of random sketchy people who didn't do any activity at all yet followed thousands.
>>76424512I also ditched it
felt weird that people I went to highschool with were now witnessing that I go running every day
My hamstring hurts. I am close to Snap City.
>>76424512you can just make your profile private, you fucking idiot
>>76424141>one poster prefers one pair of shoes to another>go on bizarre hate-filled rant full of slursOkay bud
>>76424633Don't care, didn't ask Vladmir and Zhang. Don't need it.
KHV loser here how can I find a gf running? I can only match with fat chicks on dating apps so I thought I would try this since I already enjoy running. Iโm aware beggars canโt be choosers but Iโd rather date a skinny chick with an unfortunate face
>>76424755Turn the fat girl into a z2 runner. It's the only way.
>>76422154 (OP)What are you running from you fucking FAGGOTS? Real men, or vaginas?
>>76424811towards your mom, fagget
>>76424813Jokes on you I have two dads DOUBLE FAGGOT
Which are you running towards?
>>76424815the hotter one
t. biCHAD
>>76424818Yeah I bet you'd wanna be in the middle of it you fucking queer. Haha maybe I'd watch just to observe how gay you are. Maybe I'd even enjoy watching you get handled like the homo you are. Maybe I'd even COOM
>>76424811From being a faggot like you and your gym bros tapping each others butts.
>>76424636Struck a nerve huh?
>>76424379People run marathons using flipflops or barefoot. Garmin is not that good anymore compared to apple watch, pixel watch or coros. You guys just buy and buy what the cool kids use and never do research
Lifters, if I roon on the same day I lift, will there be any actual noticeable difference in muscle hyperroony?
Why y'all so angry
Just go for a run
>>76425054can't, I'm resting :(
>>76425054Like I said I hate people who parrots bullshit like
>You need to be in le zone 2>You need the next gizmo mcguffinWhile doing 5"km pace. Lmao even
was meant to go for a run today
went for a cycle instead
>>76425053no, just try to have a long as possible (4+ hours?) between the run & lifting. like 5am run, noon workouts, etc.
The Saucony Triumph 22 are the best shoes I've ever had (20 years of running) for casual easy runs.
just an FYI for y'all
>>76425345kk I'll start my timer
just did my first 5km run under 30 minutes. my new inspiration is working.
>>76425349>max size 44.5what the fuck do I do if I need clownshoes? I wear 46 usually, fml
>>76425407I'm retarded nevermind
Rando running called me an "asshole", kinda salty because I misunderstood and greeted him instead.
26k roon today and feeling good.
a pity I always sleep like shit after a long roon day.
>>76425535 Weakling, 20k is nothing, i can't sleep only after 60 k.
>>76422407>>76422442>>76422472So today I woke up and there's no way in hell I can go out to have a jog, no matter how short it is. My quads are so sore it was hard to get out of bed. Kinda funny since I can do 200kms of cycling without having my quads being sore the next day, but about 15mins of jogging killed my quads.
I'll see tomorrow if I can do the 5km again and if I can I'll do it
>>76425523Why he call you that
asking as someone new to running longer distances, where do you carry your stuff? phone and keys can fit into pockets, but what about e.g. water?
>>76425887I only have my watch. My keys go in my ass pocket. I get fucking thisty though, so I should start bringing water
>>76425887Watch and car key fob. Leave the house keys and the rest of my stuff in the car
85 degrees and humid out the ass all month. My pace feels like it has been utterly decimated. Did a 20 miler at 9:09 back in beginning of June on top of a 55 mile week. This week I can barely run 5 miles at 10:00 without stopping for a walk. Heartrate absolutely skyrocketing.
>HIROSHIMA - Sorato Shimizu set an under-18 world record in the men's 100-meter sprint on Saturday, clocking 10.00 seconds at Japan's inter high school athletic meeting.
>Shimizu, a student at Seiryo High School in Ishikawa Prefecture, ran with a tailwind of 1.7 meters per second in the final in Hiroshima and tied the fifth fastest time recorded by a Japanese in the distance.
>The 16-year-old also broke the country's high school record of 10.01 set by Yoshihide Kiryu in 2013 when the 2016 Rio de Janeiro Olympics 4x100 relay silver medalist was in his third year at Kyoto's Rakunan High School.
Based Japanese btfoing negroes.
>>76425887I wear a backpack but it swings with the weight of the bottle and is uncomfortable. You might consider a running vest though
>>76425887just drink enough water before you leave the house
I leave everything at home
>>76425697my advice is to go for a walk, like a long walk and if at some point you find the soreness has gone away sprinkle in a little short jog here and there
this will help you recover faster than if you just sit around all day
>>76425940So you get all sweaty in the car?
>>76426057Yeah, it's my car. Just regularly clean your car and spray some new car smell in there
>>76425052my garmin is cheaper than an apple watch or coros
it's just a poor-runner 55 cost me like $200 canadian
and yeah those people who run a marathon in flip flops are special, they'd be much more comfortable and fast in running shoes
not sure why you're so salty, things become popular most times because they work
>>76426052actually pretty cool, thanks a lot. I just walked 30mins to and from the store and towards the end I felt like I could have jogged a little but didn't want to overdo it. If I go out again today, I'll jog if I feel good. Great advice
>>76426089keep it easy though, jog for like 1 or 2 minutes and then walk again for 5-10
all you're doing is moving blood around your body to help recovery
>>76426099yeah cool, im not able to jog more than 2 minutes normally anyway even when im rested lol
ill do that from now
Got a sub-25 at today's parkrun, my new PB. It's kind of nice to see my 5K times get faster while I train for a half-marathon. NRC's training programs actually seem to work lol
I will also add, I think the 8.4 fl oz cans of Red Bull are a much better pick for 5Ks and 10Ks (depending on how fast your 10K is at least) over energy gels/gummies if you're trying to energize for speed. They're a better value too
>>76426110yeah I don't think there's any need for gels or gummies on a 5/10k cause you won't run out of glycogen most likely
grats on the PR man
>>76425052what is better about those watches than the Garmin?
file
md5: f7c487919900adbc3e6c01dce5645d50
๐
>>76426064>and yeah those people who run a marathon in flip flops are special, they'd be much more comfortable and fast in running shoesTell that to the Tarahumara tribe of the Barrancas in Mexico
If I continue my current plan, I will only be up to 10.5 mi before the half marathon I'm planning to do
Is that good enough, or do I need to change the plan?
What do you guys wear when you run? Could use some recommendations for sleeveless shirt brands
>muh zone 2
Do you guys really spend the majority of running time in zone 3 or higher? What is your weekly mileage?
Too much zone 3 or higher just wrecks my shins too much.
>>76426269When you run that 10.5 miles, ask yourself afterwards if you think you can go for another 3 miles and then decide if you're ready
>>76426273IDGAF about "zones" and just go by effort
>>76426280Yeah but by then I won't have time to do any more... the HM is Sep 1
>>76426288I think you can do it. Whether you do it beautifully or not is up to you, but you'll definitely finish if you stick the program
>>76426296Actually, nevermind, I did the math on the calendar wrong lol
I'll actually be up to like 12 or 12.5 mi, so I should be ok
Sorry z1 bros, I spent over an hour of time in z2. I can no longer consider myself a z1 CHAD. Please forgive me for my mortal sin. Dr. Maffetone would send me to hell.
Also, I'm glad I went early. It's now 90F here while it was 75F this morning when I started.
ok i have officially paid money to register for a half marathon... the longest race i've done till now was just a 10k
>>76426311>Spent 25 minutes of my 30 minute jog in z5I should eat a steak
>>76426311>spend 2 hours and 9 minutes warming upoh boy, time for a workout
>zone 2 for an hour and 13 minutes
>>76426528Cool, anon. It is a fun distance. You can still be pretty fast during it, and not have to worry much about things like nutrition during the race like you do with a marathon.
>>76426539You need to down some GU Gels instead.
>>76426546>spend 2 hours and 9 minutes warming upYes. You really should warm up for at least two hours before doing a z2 workout. Even longer the higher zone level. Four hours should be the standard for a z5 workout.
I seriously hope you were not one of the cucks yesterday that didn't warm up?
>>76426600What? No! You have to warm up anon because...you just have to, okay!
>>76426552>>76426553Cool, I'm looking forward to it
The only downside is it's local, and I've already run the whole course hundreds of times (not in one go), so I won't see anything new. At least I won't get lost though
>>76426572wtf is a gu gel
I run until I make it or die
What do you guys wear when you run? Could use some recommendations for sleeveless shirt brands
>76426272
>76426774
>spamming/flooding
>>76426774>sleevelessI ain't gay kek
>>76426632Local is a downside? My favorite half was a local one before they bowed down to the coof even in 21 and sponsors never returned because of it. I've ran sections of it prior but it was fun to run it all in one go. You might find it more enjoyable. The competitive aspect sometimes makes it more fun, even if you are only racing against yourself for a PR.
>>76426835Eh, it's a downside because i've seen it all already, i like to see new stuff too. I thought this course was going to take me all the way to the next town, but no... Because of where it starts, it actually turns around at the same point i turn around on my long runs. But oh well.
>>76426638A gel you can use during running to get some carbs and sometimes electrolytes in. It's the standard in marathons to use them or some other brand since they get absorbed pretty quickly. Aid stations will have them along with water or gatorade.
It's disgusting btw. There are no actual good flavors and the consistency is just terrible. There's also a decent chance they give you the runner's trots as well due to various ingredients in it. You have to practice using them in long runs to see the timing and how much water you should intake with it. It's a science and an art.
However, the carbs it gives you can be beneficial in sparing your other energy systems when you are doing a marathon when everything has to be dialed in. It's different from a half when you can just get away with just some water.
>>76426774Just standard cheap gym shorts (particularly And1 shorts from Walshart) and prior race shirts. I really love wearing my 5k shirts to a marathon.
>>76426903>Bro, take this gel that tastes like shit and will make you shit yourselffuck that
>I'm so obese I can't go 26 miles without muh carbohydrates
lmao
gu gel? more like ju gel
>>76426911>tastes like shitYep.
>make you shit yourselfNot if you practice with them. I haven't had an issue since forever. I know my timing and how often I need to take them. It's just something you have to experiment with.
>>76426917Quite the opposite, I'm a hungry skeleton and don't have any energy including fat to burn. I must be strapped to an IV administering Gu Gel during the entire marathon.
Started a 5k coach plan on my new Garmin watch, it gave me 4 straight days of exercise and now 3 rest days in a row, what? I put only Tuesdays as rest
>>76427015you have to be a special kind of mouthbreathing retard to not be able to plan your 15mins daily jogs yourself kek
now just do what le epic technologee says
>>76427015I never used them. There's about a million different training plans if you don't feel satisfied with Garmin.
>>76426795I overheat easily otherwise I wouldn't either
>>76427015I tried it when I first started running. Literally the first run it wanted me to do (after the "test session") was a cadence drill. I deleted the program and never looked back.
>>76425887A pro marathon runner said she'd would leave she bottles of water in strategic places along her training route during a initial first lap so she would drink from then afterwards
>>76426949>tfw gels cost $2.50 AUD for the cheap stuff, and $5+ for the fancy brandsThe best alternative I've found so far is musk sticks (an Australian lolly), but I bought a gel flask and I'm going to experiment with "maple flavoured syrup" too. It basically looks like a commercial carb blend from the ingredients, so I think it might be a winner.
I want to bring sports drinks, but my water bottle leaks a bit when I jam it into my running belt and I don't want to get sticky.
>>76425668Yeah but you never run that far so it's not relevant, homo.
>>76427236Have you considered not being a povo cunt?
>>76427150Fatty can't carry an extra pound or two of water?
>>76427254I have more than enough money, I just refuse to spend $15+ on my weekly long run.
>>76425887Use the cup holder
Trooned 8 miles for the first time ever today, /troon/.
>>76425887I mainly use a hydration belt. However, at times I will wear a hydration vest and store things in the front pockets where water bottles are meant to go.
>>76427295Unless you are training for a major event like a marathon, you probably don't really need it. I can get by up to 15 miles with just an electrolyte drink like Pedialyte, though I've ran up to 20 which I wouldn't suggest. That is a major issue when it comes to running longer distances is finding out an external energy source to sustain you. If you have to go really far, it can eat away at your budget.
Do you all have Clifbars there? I've used them before for a trail 50k, with some success. In particular, I had the clifbar mini's. They can be a little bit costly as well. It also may not settle well. But, as mentioned before: experimentation.
Another alternative here that a few runners swear by is Swedish Fish. Idk if you have them there though. I've tried them with no success.
>I want to bring sports drinks, but my water bottle leaks a bit when I jam it into my running belt and I don't want to get sticky.Iktf. It's why I tend to use old gatorade bottles. Once it starts leaking, switch to another empty one.
>>76427370i did 8 miles today too, though not for the first time
it was good i took yesterday off, it felt a lot better than my recent runs, and funnily the 2nd half of my 10k was only 5 seconds slower than the 1st half, so my pacing is finally getting more consistent, even though it was really windy at some points, unfortunately had to stop and retie my right shoe right after i started...
i ran all the way down to the lake park where people swim, i was hoping to see some bikini girls but no didn't see any, i did see some cute girls running and walking on the trails though, and i even made eye contact with one of them
only saw two rabbits, one of them was on the other bank of the river by the water, so i couldn't throw him a carrot
>>76427418>Clif barsWe do, but I don't really see the point.
Other muesli bars (like K-Time Twists etc) have comparable carbs but are way easier to chew and swallow.
>Swedish fishAbsolute dogshit option, you couldn't find much worse. You want a 2:1 ratio of glucose to fructose, but Swedish fish (and most American candy) has a lot of HFCS which means there's way more fructose than glucose. Something like gummy bears would be better from a nutritional standpoint since they're just pure sucrose, but then you come back to the chewing/swallowing problem.
I have an electrolyte/carb drink which I like, I should seriously just bite the bullet and bring it with me. I'll just rinse my belt out afterwards.
>>76427437ok spreadsheet guy what's the deal with feeding the rabbits? need pic of carrots in pocket
>>76427478i often see rabbits when running, though lately it's less and less, maybe they don't like this hottest part of the day
so i started buying cheap packs of baby carrots to toss at the rabbits
that's it
i can take a pic of the carrots tomorrow if you want, idk why you would though
i don't take my phone with me when running, so i can't take pics of the rabbits
>>76425948i just tell myself it's heat training
nice numbers you're fitter than me
>>76427370>Ran 8 miles for the first time ever today, /run/.
>>76426600same I go straight into beast mode when I get out the door. My fastest splits are always in the first 2 or 3k's. Then its just downhill from there. Such is life.
>>76426774satisfy or hermanos koumori for cotton
if you want synthetic singles, there are lots of good ones: on, bandit, soar, satisfy, etc.
>>76427455>I should seriously just bite the bullet and bring it with meI hate bringing fluids with me too. Ive been thinking, would it not be possible to calculate roughly or have a rule of thumb on how much grams you should pre-load with fluid + sodium for any given distance you plan on running based on your weight and outside temperature? If your taking dry carbs with you, my understanding is, youd need to already be (pre) hydrated and have some sodium in you to absorb any calories your eating later and avoid cramps in the stomach, right? Surely some sports science gook has some kind of formula out there or something? Maybe you'd need to know approx what your sweat rate is or something, but maybe weight is enough to get a good estimate.